fall break

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (8:00 AM)

800j + mcmillan wu

+ on park cinder loop: AT running, w= 6 loops / m= 7 loops
+ 1 loop jog
+ 4 x 200 @ ~ mile pace, r= 200j

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
those traveling to Tuscaloosa:
light aerobic running on own in AM
+ travel to Tuscaloosa, 11:15 AM departure
+ light aerobic running on xc course
+ 3 x 100 from starting line in spikes
those not traveling:
5 x 40m ramp sprints
+ light aerobic running

+ hip circuit

friday
those in Tuscaloosa:
AM shake-out - tbd
+ Competition, m= 8k @ 9:00 AM (CT) / w= 6k @ 9:45 AM (CT)
+ strength & conditioning
those racing at Berry:
light aerobic running on own
+ 3 x 100 on grass in spikes
those not racing:

800j + mcmillan wu
10-12 x 400 @ ~5k pace on track, r= 200j (1:30-2:00)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching
those racing Berry:
Competition, m= 8k @ 9:00 AM / w= 6k @ 10:00 AM

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

fall break approaching

Two important notes...practice on Tuesday will be at 6:20 AM, one group of men will still meet at 6:00 AM due to class.  Secondly, regarding fall break...if you are hoping/planning to race at Tuscaloosa, you will be on campus through the duration of fall break.

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:20 AM)

800j + mcmillan wu

+ on park cinder loop:
women = 800 @ 95%, r= 2' + 4 x 1.5 loops @ 90%, r= 2.5'
men = 1 x 2.25 loops + 5 x 1.75 loops @ 88%, r= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 5 x 40m ramp sprint w/ walk down recovery

+ light aerobic running
+ 4 x slalom runs on grass in spikes
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ 4800m on track + 6-8 x 200 on grass in spikes
(men may to 80% run on park 2000m lake loop)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

consolidation week

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ steady state running on park 2000m lake loop,
women = 8000m / men = 12,000-14,000m

+ strength & conditioning
OR 3000m trial in evening, time - tbd (~7:00 PM)

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60m fast striding in spikes w/ walk back recovery
+ light aerobic running
+ hip circuit

friday
those competing:
light aerobic running in AM, time - tbd
+ strides on grass in spikes
those not traveling (6:00 AM):

800j + mcmillan wu

+ 10-12 x 400 @ 5k pace, r= 200j

+ strength & conditioning

saturday
those competing:
travel to Oxford, AL
COMPETITION, m= 8k / w= 5k
those not traveling (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

GRIAK

Big week with a great test at the Roy Griak Inv.  Make sure you're managing your mileage well and hitting your planned weekly total.

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ on park cinder loop:
women = 800 @ 95%, r= 2' + 4 x 1.5 loops @ 90%, r= 2.5'
men = 6 x 1.75 loops @ 88%, r= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on own in AM, i.e. before noon)
800j + dynamic wu
+ 5 x 40m ramp sprints w/ walk down recovery
+ light aerobic running
+ hip circuit
(those traveling, depart campus at 2:30 PM for airport)

friday
those traveling:
light aerobic running in AM, time - tbd
+ light running on xc course in PM, time - tbd
those not traveling (3:30 PM):

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those traveling:
shake-out in AM
COMPETITION, m= 8k / w= 6k
those not traveling (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

more work

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ lactate shuttle work on road hill & cinder loop
(w= 3.5 loops of 1000m road hill & cinder + ~885m cinder loop)
(m= 5.5 loops of 1000m road hill & cinder + ~885m cinder loop)
*1000m road hill & cinder @ > AT / ~885m cinder loop @ ~80%

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot drills in sand
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 4 x 60m fast striding in spikes

+ light aerobic running
+ work on A march
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ workout on track - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

back to work

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ lactate shuttle work on track
(w= 4 x 800 @ faster than AT + 800 @ ~80%)
(m= 4 x 1000 @ faster than AT + 1000 @ ~80%)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot drills in sand
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 5 x 60m fast striding in spikes

+ light aerobic running
+ work on A march
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ hill workout at park

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

off to the races

Something to share as you begin to manage academics and athletics and everything else, and commit to sleep, nutrition, etc...

"And every day, the world will drag you by the hand, yelling, 'This is important! And this is important! You need to worry about this! And this! And this!'

And each day, it's up to you to yank your hand back, put it on your heart and say, 'No. This is what's important."    - Iain Thomas

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ (park 2k lake loop)
women = 1k @ 90% + 4k @ 85% + 1k @ 90%
men = 3 x 5k @ 80%, r= 1'30"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 4 x 80m fast striding on grass in spikes
+ 4 x 40m ramp sprints 

+ light aerobic running
+ work on A march
+ hip circuit

friday
those competing:
light aerobic running on your own in AM
+ travel to Athens @ 3:30 PM, short & light run on xc course
those not competing (7:00 AM)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those competing:
shake-out in early AM
COMPETITION, m= 8k @ 8:00 AM / w= 5k @ 8:45 AM
those not competing (on your own)

aerobic running

+ stretching

sunday (OPTIONAL)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery strategies in training room